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I always swear I'm going to post something in here and never get to it. I'm finishing up one 10wk cycle, starting another so I may as well post SOMETHING. This is basically computed off the percentages off your everyday max lift, so your numbers will keep your training all sub-maximal. Accessory lifts will be whatever you choose: Choose wisely *Week 1* HEAVY DEADLIFT DAY Warmup to working weight... Deadlift 5 sets of 2 @ 80% 2" block pulls 2 sets of 3 @ 85% 2" deficit pulls 2 sets of 5 @ 75% Pendlay rows 3 sets of 10 Pull ups (palms in) 3 sets of 10 REP BENCH DAY Warmup to working weight... Flat Bench 3 sets of 10 @ 70% Close grip bench 2 sets of 8 @ 75% 1" paused bench 3 sets of 10 @ 65% Dips 3 sets of 10 Overhead press 3 sets of 10 EXPLOSIVE SQUAT DAY Warmup to working weight... Squat 3 sets of 8 @ 65% Front squat 2 sets of 5 @ 70% Paused squats 3 sets of 8 @ 60% Leg curls 3 sets of 15 Calves 3 sets of 15 *Week 2* EXPLOSIVE DEADLIFT DAY Warmup to working weight... Deadlift 8 sets of 3 @ 65% 2" block pulls 2 sets of 5 @ 70% 2" deficit pulls 3 sets of 8 @ 60% Pendlay rows 3 sets of 10 Pull ups (palms in) 3 sets of 10 HEAVY BENCH DAY Warmup to working weight... Flat Bench 5 sets of 2 @ 80% Close grip bench 2 sets of 3 @ 85% 1" paused bench 2 sets of 6 @ 75% Dips 3 sets of 10 Overhead press 3 sets of 10 REP SQUAT DAY Warmup to working weight... Squat 3 sets of 12 @ 65% Front squat 2 sets of 8 @ 75% Paused squats 3 sets of 12 @ 60% Leg curls 3 sets of 15 Calves 3 sets of 15 *Week 3* REP DEADLIFT DAY Warmup to working weight... Deadlift 3 sets of 12 @ 70% 2" block pulls 2 sets of 8 @ 75% 2" deficit pulls 3 sets of 12 @ 65% Pendlay rows 3 sets of 10 Pull ups (palms in) 3 sets of 10 EXPLOSIVE BENCH DAY Warmup to working weight... Flat Bench 8 sets of 3 @ 65% Close grip bench 2 sets of 5 @ 70% 1" paused bench 3 sets of 8 @ 60% Dips 3 sets of 10 Overhead press 3 sets of 10 HEAVY SQUAT DAY Warmup to working weight... Squat 5 sets of 2 @ 80% Front squat 2 sets of 3 @ 85% Paused squats 2 sets of 6 @ 75% Leg curls 3 sets of 15 Calves 3 sets of 15 Weeks 4-6, you basically repeat those 3, but you increment the percentages by 5%. Weeks 7-10, there are some subtle changes like rep ranges and movement focus and week 10 is a de-loading week, assuming you were going to a weight lifting competition that following Saturday. Since there's NO WAY I can compete in my weight class yet, I just take the deload and do a test day and use the new 1rm for my percentages. It looks complicated at first glance, but once you've done all the math it's deceptively simple. OH, and I have this in excel because I'm too lazy to do the math over and over so if someone wants this in a spreadsheet, drop me a line.